6/11/15

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CrossFit Endurance

With summer upon us, there is a lot of buzz about running and other outdoor endurance sports. Many of you may be looking for ways to incorporate CrossFit into endurance training you have done in the past. Or, you may be interested in trying out endurance sports (5K run/marathon/triathlon) with a CrossFit base. CrossFit Endurance is a training program that focuses on interval training and skill work to improve endurance performance. Strength and conditioning training are central to CrossFit Endurance, it is not designed to take the place of regular CrossFit classes, rather to provide additional structured training sessions that work in conjunction with the training you are already doing.

We are looking to gauge interest in a CrossFit Endurance pilot program at Hardware this summer. This pilot endurance program at would take a running focus, though CrossFit Endurance structure and principles can be applied to other endurance sports (rowing, cycling, swimming, triathlon). The program would last 6-8 weeks with a target running race at the end. Participants would not be required to sign up for the race.
Coach Katy would lead this pilot program at Hardware. She has completed the CrossFit Endurance trainer course as well as the CrossFit Level 1 trainer course. Katy also brings much experience competing in endurance sports, specifically running, swimming, cycling, and triathlon.If you are interested in participating in an endurance program, please take a moment to fill out this survey: http://goo.gl/forms/GIFhvSRlc3
Reminders:
  • Foundations Class meets this Saturday 6/13, at 9AM!
Thursday’s Skill:

A. Kipping HSPU
B. Double Unders
“Flight Simulator”
For Time:

  • 5 UB DUs
  • 10 UB DUs
  • 15 UB DUs
  • 20 UB DUs
  • 25 UB DUs
  • 30 UB DUs
  • 25 UB DUs
  • 20 UB DUs
  • 15 UB DUs
  • 10 UB DUs
  • 5 UB DUs

*You must stop between sets, if you fail or stumble, you must start over
**The full version of Flight Simulator goes up to 50 DU

6/10/15

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CrossFit Endurance

With summer upon us, there is a lot of buzz about running and other outdoor endurance sports. Many of you may be looking for ways to incorporate CrossFit into endurance training you have done in the past. Or, you may be interested in trying out endurance sports (5K run/marathon/triathlon) with a CrossFit base. CrossFit Endurance is a training program that focuses on interval training and skill work to improve endurance performance. Strength and conditioning training are central to CrossFit Endurance, it is not designed to take the place of regular CrossFit classes, rather to provide additional structured training sessions that work in conjunction with the training you are already doing.

We are looking to gauge interest in a CrossFit Endurance pilot program at Hardware this summer. This pilot endurance program at would take a running focus, though CrossFit Endurance structure and principles can be applied to other endurance sports (rowing, cycling, swimming, triathlon). The program would last 6-8 weeks with a target running race at the end. Participants would not be required to sign up for the race.
Coach Katy would lead this pilot program at Hardware. She has completed the CrossFit Endurance trainer course as well as the CrossFit Level 1 trainer course. Katy also brings much experience competing in endurance sports, specifically running, swimming, cycling, and triathlon.If you are interested in participating in an endurance program, please take a moment to fill out this survey: http://goo.gl/forms/GIFhvSRlc3
Reminders:
  • Foundations Class meets this Saturday 6/13, at 9AM!
Strength:

DT Technique Work
or,
Clean & Jerk: 5x (2+1)

Conditioning:

“DT”
5 Rounds: (cap 15 min)

  • 12 Deadlift (155/105)
  • 9 Hang Power Cleans
  • 6 Shoulder to Overhead
Extra:

GHR: 3×10

6/9/15

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CrossFit Endurance

With summer upon us, there is a lot of buzz about running and other outdoor endurance sports. Many of you may be looking for ways to incorporate CrossFit into endurance training you have done in the past. Or, you may be interested in trying out endurance sports (5K run/marathon/triathlon) with a CrossFit base. CrossFit Endurance is a training program that focuses on interval training and skill work to improve endurance performance. Strength and conditioning training are central to CrossFit Endurance, it is not designed to take the place of regular CrossFit classes, rather to provide additional structured training sessions that work in conjunction with the training you are already doing.

We are looking to gauge interest in a CrossFit Endurance pilot program at Hardware this summer. This pilot endurance program at would take a running focus, though CrossFit Endurance structure and principles can be applied to other endurance sports (rowing, cycling, swimming, triathlon). The program would last 6-8 weeks with a target running race at the end. Participants would not be required to sign up for the race.
Coach Katy would lead this pilot program at Hardware. She has completed the CrossFit Endurance trainer course as well as the CrossFit Level 1 trainer course. Katy also brings much experience competing in endurance sports, specifically running, swimming, cycling, and triathlon.If you are interested in participating in an endurance program, please take a moment to fill out this survey: http://goo.gl/forms/GIFhvSRlc3 
Strength:

A. Bench Press: Find 1RM
B. Weighted Pull Up: Find 1RM

Conditioning:

14 min AMRAP:

  • 10 Strict Push Ups
  • 10 CTB Pull Ups
  • 20 Double Unders
  • 200m Run
Extra:

Seated DB External Rotation @ 4010 Tempo: 4×8

6/8/15

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CrossFit Endurance

With summer upon us, there is a lot of buzz about running and other outdoor endurance sports. Many of you may be looking for ways to incorporate CrossFit into endurance training you have done in the past. Or, you may be interested in trying out endurance sports (5K run/marathon/triathlon) with a CrossFit base. CrossFit Endurance is a training program that focuses on interval training and skill work to improve endurance performance. Strength and conditioning training are central to CrossFit Endurance, it is not designed to take the place of regular CrossFit classes, rather to provide additional structured training sessions that work in conjunction with the training you are already doing.

We are looking to gauge interest in a CrossFit Endurance pilot program at Hardware this summer. This pilot endurance program at would take a running focus, though CrossFit Endurance structure and principles can be applied to other endurance sports (rowing, cycling, swimming, triathlon). The program would last 6-8 weeks with a target running race at the end. Participants would not be required to sign up for the race.
Coach Katy would lead this pilot program at Hardware. She has completed the CrossFit Endurance trainer course as well as the CrossFit Level 1 trainer course. Katy also brings much experience competing in endurance sports, specifically running, swimming, cycling, and triathlon.If you are interested in participating in an endurance program, please take a moment to fill out this survey: http://goo.gl/forms/GIFhvSRlc3 

Strength:

Back Squat: Find 1RM
or,
Back Squat: 3×10
**Warm Up for 1RM:

  • 30% – 50% x 5-8 reps
  • 60%x5
  • 70%x3
  • 80%x1
  • 90%x1
  • 95%x1
  • 100%-102% x 1
Conditioning:

For Time:

  • 800m Run
  • 35 KBS (55/35)
  • 25 Wall Balls (20/14)
  • 400m Run
  • 25 KBS
  • 15 Wall Balls
Extra:

Superman Holds: 4 x 1 min, or 4 x ME

6/7/15

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Open Gym today from 10AM – 12PM
Yoga with Melissa DiLeonardo begins at 12:30PM!

6/6/15

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Joe always has the best shirts…

Reminders:
  • There is no Foundations Class this week, our next Foundations meets next Saturday, 6/13 at 9AM
  • Olympic Lifting meets today at 12PM
Strength:

Snatch: 5×3 (75%+)

Conditioning:

12 min AMRAP:

  • 200m Run
  • 7 CTB Pull Ups
  • 7 OHS (135/95)

6/5/15

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Reminders:
  • The 6:30PM class is cancelled tonight.
Amundsen HS Track Fundraiser

IS TONIGHT!
The event starts at 6PM tonight. All proceeds go directly to the Amundsen HS Track & Field team. Let’s help out local HS track team get some new uniforms and equipment! Please feel free to come, hang out, and cheer on. First Friday hangout (potentially out in Andersonville) will happen after!
Sign up for heats here — There’s still time to sign up for a heat! We will make sure that everyone has a partner at the event!

Strength:

Deadlift @ 40×0 Tempo: 3×5 **
**If you plan on doing the Amundsen HS Track event, please skip the strength today)

Conditioning:

For Time:

  • 75 RKBS (70/55)
  • 50 Burpees
Extra:

Hollow Body Holds: 4 x 1min or 4 x ME
 
 
 

6/4/15

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Reminders:
  • Our Amundsen HS Track & Field Throwdown/Fundraiser is tomorrow night, 6/5. We’re hoping to raise $1000 for the Track & Field team. This is 4x their annual budget. The money will be put towards new uniforms and equipment for the local team. Sign up for heats here. The event goes from 6PM – 9:30PM on Friday. Donations are encouraged for those participating in the workout!
  • Everyone is welcome to compete/spectate.
  • Friday’s 6:30PM class is cancelled for the Amundsen event.
Thursday’s Skill:

Turkish Get Ups: 4×3
2000m Row TT

6/3/15

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Reminders:
  • Our Amundsen HS Track & Field Throwdown/Fundraiser is this Friday night, 6/5. We’re hoping to raise $1000 for the Track & Field team. This is 4x their annual budget. The money will be put towards new uniforms and equipment for the local team. Sign up for heats here. The event goes from 6PM – 9:30PM on Friday. Donations are encouraged for those participating in the workout!
  • Friday’s 6:30PM class is cancelled for the Amundsen event.
Strength:

A1. Bench Press: 3×3
A2. Ring Pull Ups: 3×3

Conditioning:

Partner WOD – one person working at a time
16 min AMRAP:

  • 50 Push Press
  • 100 KBS (55/35)
  • 100 Pull Ups
  • 50 Burpees

 

6/2/15

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Goodbye, Molly!

Molly Hartrich is headed west! We wish her the best of luck as she moves to LA to start her residency in emergency medicine! We’ll miss Dr. Molly a ton. She brought an incredibly positive and fun energy to the gym, and it’s hard to imagine Hardware without her. Have fun saving people and stitching people up in LA!

Reminders:
  • Our Amundsen HS Track & Field Throwdown/Fundraiser is this Friday night, 6/5. We’re hoping to raise $1000 for the Track & Field team. This is 4x their annual budget. The money will be put towards new uniforms and equipment for the local team. Sign up for heats here. The event goes from 6PM – 9:30PM on Friday. Donations are encouraged for those participating in the workout!
  • Friday’s 6:30PM class is cancelled for the Amundsen event.
Strength:

Back Squat: 5×3

Conditioning:

5 Rounds:

  • 5 Hang Squat Cleans (165/115 or 65% 1RM)
  • 9 TTB
Extra:

Superman Holds: 4 x 1 min or 4 x ME